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Building Base - Beginner to long course athlete


Shannon Barras

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22 Weeks

Plan Description

This plan assumes you are a beginner triathlete with hopes of one day doing a long course triathlon. It incorporates the base building to get there. What would follow this plan would be a training plan for the longer target race. This will build up your base. It assumes that you can run 3 miles, bike 10 miles, and swim 500 meters or yards.

I am available to discuss any details further if needed at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
0:21 hrs 1:10 hrs
Bike x2
1:45 hrs 2:00 hrs
Swim x2
0:29 hrs 0:30 hrs
Day Off x1
—— ——
Strength x1
0:14 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:21 hrs 1:10 hrs
1:45 hrs 2:00 hrs
0:29 hrs 0:30 hrs
Day Off
—— ——
0:14 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

Shannon Barras


I am a Level 1 USAT triathlon coach, certified in both long and short course coaching. I have competing in triathlon for 19 years and even competed successfully at the 70.3 World Championship level. I have coached a variety of athletes including beginners who couldn't swim 25 yards and others with no bike experience. I promise, I will get you successfully to the starting line and help you complete your first triathlon, and for the more experienced athlete, I'll help you get faster and fitter.

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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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